Online clothing store

World Class Fitness in 100 words:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
- Copyright Greg Glassman

WOD: Tuesday the 1st July 2014

*Build each set. Go as heavy as possible but keep them to push presses and not a push jerk

A2) 5x300m row AFAP – rest 1:30

*Like last week. Balls to the wall on these. See if you can go faster

Finisher

3min ME double unders

*Must do DU’s. unless you can’t do them for a legit reason (injury).

COMP

Weightlifting

Take 20min to build to a max of the following complex:

2x clean deadlift

2x hang clean

2x jerk

*All done without breaking. Get in at least 3-4 true working sets (not including warm ups)

Strength

Press 3×5

*Heavier then last time

Skill

C2b EMOM 10min

*Build from last time.

Conditioning

20-15-10 of:

HSPU

T2b

This entry was posted
on Monday, June 30th, 2014 at 5:00 pm and is filed under CFMSD Workout of the Day.
You can follow any responses to this entry through the RSS 2.0 feed.
Both comments and pings are currently closed.